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This is a quick variation of an Indian okra dish that my mother used to make. My 3 year old daughter simply loves this dish. It can be spiced up to suit your palate…Serve with Indian rotis or pita and plain yogurt for a quick nutritious meal. If amchoor (dried mango powder) is not available, substitute 1 teaspoon lemon juice.
Ingredients
- 1/3 cup vegetable oil
- ¼ teaspoon mustard seed
- 1 pinch asafoetida powder
- 1 medium onion, thinly sliced
- 1 clove garlic, peeled and sliced
- ¼ teaspoon cumin seed
- 1/8 teaspoon ground turmeric
- 1 large tomato, chopped
- 1 (16 ounce) package frozen sliced okra
- ¼ teaspoon chili powder
- 1 teaspoon amchoor
- salt to taste
Directions
Step 1
Heat oil in a medium skillet over medium heat, and cook mustard seed until it begins to crackle. Mix in asafoetida. Reduce heat to low, and mix in onion, garlic, cumin seed, and turmeric. Cook and stir until onion is tender, about 5 minutes.
Step 2
Stir tomato and okra into the mixture. Gradually mix in chili powder, amchoor, and salt. Cook and stir about 10 minutes, until okra is tender but firm.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 146 | |
| % Daily Value * | |
| Total Fat13g | 16% |
| Saturated Fat2g | 10% |
| Sodium6mg | 0% |
| Total Carbohydrate9g | 3% |
| Dietary Fiber2g | 9% |
| Total Sugars4g | |
| Protein2g | |
| Vitamin C15mg | 74% |
| Calcium72mg | 6% |
| Iron1mg | 4% |
| Potassium264mg | 6% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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